The Lean Body Project
www.theleanbodyproject.co.uk
Tips, Recipies, Workouts & Motivation
Let’s clear up some more diet myths 👊🏼 As busy women juggling careers and family, it’s easy to get caught up in diet fads.
Here’s the lowdown 🤫
First off, carbs don’t make you fat. Love bread, pasta, and rice? No worries! Carbs fuel your body. Just enjoy them in moderation and go for whole grains when you can.
And alcohol? It doesn’t make you fat either. A glass of wine or a cocktail isn’t the enemy. It’s all about balance. Enjoy your drink, just keep it in check and pair it with healthy eating.
What about eating at night? It doesn’t make you fat! Your body doesn’t care what time it is. It’s the overall calories that matter. So, if you’re hungry after 7 PM, go ahead and have that snack.
Eating fat doesn’t make you fat either. Healthy fats are your friends! Think avocados, nuts, and olive oil. They keep you full and satisfied. Just remember to watch your portions.
So, what’s the real deal?
Too many calories! 🐷
Weight gain happens when you eat more calories than you burn. So, focus on a balanced diet and be mindful of portions.
Make empowered choices. Food isn’t the enemy. Enjoy your meals, make informed choices, and remember, moderation is key.
Your wellness, your way. It’s all about balance. Eat nutrient-dense foods, stay active, and give yourself some grace. You’ve got enough to worry about—don’t let food be one of them.
If you need help figuring out the right amount of calories for your goals, drop me a message and I’ll whip you up a diet plan that doesn’t eliminate your fave foods 😎
I get it—being a career driven or a super-mum means you’re constantly juggling a hundred things at once. Between work deadlines, family responsibilities, and trying to squeeze in some “me time,” it’s easy to feel like there’s no time left for fitness.
But here’s the good news 😉 You don’t have to achieve everything overnight.
In fact, real, lasting results come from steady, consistent effort.
We’ve all seen those overnight success stories, but let’s be honest—they’re the exception, not the rule. What truly works is putting in the work day after day, even when it feels tough.
Keep working hard, stay consistent, and be patient with yourself. Your dedication will pay off, and you’ll be amazed at the results over time. Remember, you’re stronger than you think and capable of incredible things.
Having someone to support you through your journey makes it a less lonely place to be, so if you want to join a community of women who support each other and have a coach holding you accountable, get in touch and we can have a chat 😎
Kick start ur fat loss goals for just £21
No that isn’t a typo
I might have completely lost the plot but that’s the offer
I want u and everyone else that’s not already made a start on their summer goals yet to get of the fence and make a move
21 days for just £21
What do u get?
Training plan
Nutrition plan
Lifestyle coaching
Weekly check ins and feedback
Daily supper via personal app and FB group
Everything that u would expect from a personal trainer
U couldn’t even pay me for a one off 121 session for that
ONLINE option is delivered via personal app and direct message
IN PERSON option is at my facility in Stockport and are group training sessions which u will have full access
I know it’s complete and utter madness but I see so many people struggling and not achieving g their goals
I want to steal people away from the big box gyms to come and experience what it’s like to be coached by me and my team
Fair enough?
What’s stopping u now other than excuses
We have both online and in person coaching available
If u want more info all u have to do is comment “21” down below
Don’t let the weekends f**k up your goals! 🫠
If you’re not staying consistent EVERY DAY OF THE WEEK then just picture yourself in this boat, rowing and rowing and rowing away without getting anywhere.
Being super strict or not having a plan is a one way ticket to going around in circles.
Now don’t get me wrong, being super strict can and will get you great results but if you’re not prepared to fully commit the likelihood is come weekend you’re gonna press the f**k it button and sabotage all the efforts you’ve made during the week.
I work with my clients to educate them on how many calories and macros they need to be aiming for each day, allowing them to be flexible when work or life gets in the way so that they can stick to a plan without forfeiting travel, work events or social occasions.
99% of my clients lead super busy lives that navigate professional careers and/or family life.
I get it.
We can’t always take Tupperware with us packed with meal prep and so by understanding what your body needs to achieve your goals is a quick fire way into long term, sustainable results that allows you to enjoy the journey.
Wanna know how?
Comment below with “21” and you can try out our proven system for 21 days for just £21
Next program starts on 4th May, for those who are ready to shape up for summer I’ll see you on the other side 😎
Wanting to get in shape for summer but don’t know where to start? Then we’ve got the offer just for you, and it’s only £21 😜
You will get access to me and my team for 21 consecutive days from 4th May and will be able to access our group training sessions that include a mix of;
🏋🏼 Strong + Fit; our 60 min group PT sessions that prioritise weight training to build strength, whilst also including a fat burning finisher to help improve your fitness
🔥 HIIT; our 30 min high intensity sessions to really get your heart rate up and burn body fat
🥊 BoxCamp; our 30 minute boxing sessions to work that upper body and relieve stress of the week
🚀 Circuits; our 60 minute sessions that include a mixture of body weight and weighted exercises, working together as a team to get the session done with full energy
Sound good?
Comment below with “21” and I’ll send you all the info 🚀
PS: we also have a £21 online program too
PPS: you have until midday Friday 3rd May to join, however we are already over 75% full for the next intake so be quick as we may have to close applications earlier
12 Week Challenge Winners 💜👏🏼
Huge shout out to the legends and for absolutely smashing the first 3 months of 2024 and bagging themselves a share of the £200 cash prize.
Both have been ridiculously consistent, which has resulted in some mega mega results (stay tuned for those 👀)
We just couldn’t call it. So sharing is caring 🫱🏼🫲🏾
They both bring top vibes to LBP, support the rest of the squad and go above and beyond to better themselves every single day.
Proud of you two 🙋🏼♂️
The next 12 week challenge for our members is underway…. Who’s gonna be next 👀
Let’s do another round of 21 Days for just £21 shall we 😎
We sold out the program last week but i’ve had loads of messages from you all asking if I’d be running this offer again … so on 4th May we go again!
You can get 21 consecutive days of LBP, either in person or online, for just £21.
Places on the next one are limited so make sure you get in quick if you want in…. Just comment below or drop me a message with “21” and I’ll send you all the details straight over 😎
Applications close midday Friday 3rd May for the next program 🚀
FREE 5 DAY SHAPE UP CHALLENGE 🔥
After announcing my rapid fat loss challenge for women in Stockport to train at my body transformation facility; I’ve had loads of messages from people wanting an online option.
That’s why I’m mega excited to invite you to join me for a FREE 5 Day Shape Up Challenge, starting on March 18th!
This isn’t just your average challenge—it’s a journey of self-discovery, motivation, and connection. We’ll be diving into workouts, but it’s about so much more than that. It’s about refreshing our mindset, meeting incredible people, and embracing a community that’s here to support you every step of the way.
But most importantly I’ll be holding you accountable everyday with a daily challenge.
I’m a simple guy. And this challenge is super simple; allowing anyone to join.
It’s a little 5 day accountability challenge to help you dust off the cobwebs and get back into some habits and routines with your nutrition, training and mindset.
Sound good?
Comment below with the word SHAPE to get the link to join 😎
LBP Timetable 🏋🏼♀️👟
Could you attend at least 3 of these sessions each week?
Our next 30 Day Shred starts 2nd March
Drop me a message to find out more 🙋🏼♂️
Hand up 🙋🏼♂️ in the comments if you’d love to lose up to 10 lbs (or more) before Christmas? 👇
🔥FREE 5-Day Fat Loss Kick Start Challenge! 🔥
Are you a woman aged 25-45 who loves hitting the gym but finds your results frustratingly elusive? 😩 It’s time to simplify your fitness journey and finally achieve the body you’ve been working so hard for! 💪
Starting Monday, October 2nd, 2023, we’re launching our exclusive challenge tailor-made for gym-loving women like you. 🗓️
In just 5 days, you’ll discover:
✅ The RIGHT workouts for maximum fat loss
✅ The PERFECT training intensity to torch those calories
✅ The IDEAL quantity of food for sustainable results
✅ How to SIMPLIFY your fat loss journey
✅ EXPERT tips on meal planning for sustainable results
✅A supportive community to keep you motivated
✅The flexible lifestyle formula that we teach to all of our clients that gets amazing results
Say goodbye to confusion and hello to REAL progress! 🎉
Don’t miss out on this chance to kickstart your fat loss journey! 🔥
Are you ready to transform your body, simplify your fitness routine, and achieve the results you deserve? 💃
Drop an “😍” below if u want to get involved
Bikini or B***y??
How about both. Why not 👇🏼
What’s ur goal??
Wanna be my next success story??
16 weeks left till Christmas
Let’s make it happen
But u need to get started right now if u want to make a big change
1-2 maybe even 3 stone is achievable
With the right training program
With the right nutrition plan
With the right lifestyle habits
U can make massive changes in 16 weeks
but there’s very likely going to be many mess ups along the way especially if ur lifestyle, ur training and ur nutrition is that great already
If u want to achieve amazing results like my client
Drop me a follow and take action on the daily tips I put out
If u need more accountability and support and u want to guarantee ur results
Send me a DM and let’s chat about ur goals
B***Y CAMP 🍑
Back again 9am tomorrow morning team everybody welcome
Just £5 to join
This is the only session of the week that is open to non members so if u have any friends or family wanna come along and try us out
Let me know and bring them along
🍑🍑🍑
The best diet plan 👇🏼
…is always always going to be the one that u can stick to
So instead of thinking of restricting calories super low
Or a quick fix crash diet
And cutting out food groups and all ur favourite things
Think about how u can still include some of those things whilst sticking to ur calories
That way it won’t feel as much of a chore and u are more likely to stick to ur plan because it no longer feels like a diet
Welcome to flexible dieting
This so what I tech all of my clients and this is how they are able to achieve their goals without having to give up their social life and favourite food and drinks
Think about it
A 2-300 calorie chocolate bar in the grand scheme of things isnt going to ruin ur progress
But binging on 5-10 choc bars on a weekend or any day that u happen to fall off the wagon will
The majority of ur diet should of course be nutritious foods but that doesn’t mean u have to completely eliminate others
If u like a glass of wine or 3 or maybe ur partial to some chocolate or bag of crisps make sure to like this post and follow my page for more
🙌🏼
Ps I’m starting a new challenge on Monday
The goal is to help u lose 1-2 stone and a couple of dress sizes, tone up ur stomach, arms hips and bum in the next 90 days
If what u have been doing isn’t working and u want get in shape and u need a proper plan and some professional help and support DM me the word ‘90 DAYS’
Kids back to school??
Time to start getting ur health and fitness back on track?
Want to shift a few of those excess summer pounds?
16 weeks left now till Xmas
Little black dress season will soon be upon us
Now is the time to start
Are u stuck with with where to start?
Not sure what exercises are best?
Not sure what diet plan is best?
Need some help and advice around ur lifestyle
My next program starts on Monday
It covers u for all the above
DM the word ‘interested’ for info
🤯 Opportunity: For Just 5 People… 🤯
I'm going to take just five ladies who want to drop 18lbs, get strong and become the most confident version of themselves...
..through my ONE-time 90 day 'Total Body Transformation’ Special ✨
I will personally coach you in close capacity in to the shape of your life - both inside and out 👊
[without having to do endless hours of boring cardio or ditch ANY of your favourite foods…]
This is NOT for…
❌ People who want a short term fix
❌ People who want to workout 7x days a week
❌ People who want to eat chicken and rice from tupperware 5 times a day
This IS for…
✅ Someone who's truly ready to take action starting Monday (it’s been put off long enough - we’re taking action now!)
✅ Someone who wants to understand how to nourish their body with food and learn how to lift correctly while shaping their physique over the next 90 days (without hours of cardio or a ‘diet’ that removes half of your favourites)
✅ Someone who wants sustainable results to stick for the long haul! (Hey, we want banging results - but we’ll get there with a simple system you’ll WANT to continue with after we’re done 🙏🏼)
I will choose the five based upon who I believe will get the very best RESULTS and be the most fun to work with across the 90 days!
DM me the word "INTERESTED" now and I'll send you all the details 💗
“I’ve lost 10lbs in total, first pics 144lb now 134lb”
“Prior to joining LBP, I had fallen out of love with fitness and really wanted to push myself to get back into things! I aim to come to the gym 3-4x week to train weights and ensure I get my steps in, either longer walks or running! The key is consistency showing up even when you don’t feel like it, tracking calories and hitting protein but being flexible to still enjoy life! I’ve had two holidays and wedding during this time and many days / nights over. Overall feeling so much better and ready to get back on it after my holiday”
Can we get some likes and appreciation for my client and her amazing progress please 👏
EAT MORE & LOSE WEIGHT 🤯
Wait what!?
Yes u heard that right
Eat more… because trying to eating such low calories isn’t sustainable
9/10 will lead to binging and falling off the wagon
That’s the viscous cycle my client found her self in over and over again
When she first started coaching with me she was trying to stick to 12,00 calories a day
A lot of the time she wasn’t even hitting that
Some days she would only get 800 😩
Is it any wonder she was low on energy and motivation and never really a fan of the gym
We pushed her calories up while still maintaining a deficit
and we pushed up her protein intake to fuel and recover workouts
This has given her more motivation to train (still not the biggest fan of the gym but gets it done)
Now she’s 2 stone down and she’s and strong AF 💪🏼
She’s still not finished yet we’ve still got work to do
Then we can bring her calories up even more as we push more towards maintenance
We’ve had many updated conversations and reminders as to why we’re doing it like this
It doesn’t always sink in
After all u don’t know what u don’t know
That’s why I’m always in contact and available for my clients doing regular check ins
Do u need some help achieving ur goals?
Do u need some accountability and support?
Drop me a message with the word ‘interested’ and let’s chat about ur goals
Who wants to be my next success story??
With the summer holidays coming to an end and kids soon back to school
Maybe now is the time for u to commit to ur fitness goals
Whether u want to lose 1 stone or 5 stone
The sooner u get started the better
Results don’t just happen over night
It takes practice
It takes patience
It takes persistence
It takes consistency
U don’t have to be perfect
In fact trying to be perfect is maybe what’s been stopping u from getting started
What u need is a plan
What u need is a structure
What u need is some accountability and support
I can provide u with all of that
I guarantee u better results in the next 90 days than u have probably had in the last 12 months
Need help with workouts?
Need help with ur diet plan?
Need help with social occasions?
Need help getting started and staying motivated?
Yep u guessed it I can help u with all that
If u are ready to take action and ready to work hard for ur goals in the lead up to Xmas
Drop me a DM with the word ‘interested’
How to manage the weekends and stay in shape?
If u don’t know me or followed me for that long then
I’ll start by saying I’m no different to anyone else
I love my food and I also love a drink or 10
Iv always been into sports and the gym and ‘looking and feeling good’
Iv also been very fat and out of shape
A couple of years back after an operation I had gained about 5 stone
I couldn’t walk, I couldn’t train and I couldn’t really do any of my own cooking
So I basically ate and drank to much and got fat and out of shape
Iv since lost all that weight and maintain a ‘decent enough’ shape year round
Yes I could be leaner with a bit more focus and sacrifice but I believe a balanced life is best
If u want to be super lean as I have been
then u need to accept that u need to make sacrifices and be a little (maybe a lot) more disciplined
Here’s what I do now to stay on track on the weekends
1. I track everything as best as possible even on the weekend
2. I still try to hit my protein goals for the day
3. I make sure to get all of my workouts completed in the week
4. I’m very active and make sure to hit my daily steps even on the weekend
5. I always try and plan my day ahead if I know I’m going to be eating and drinking out
Consistency is the key
It’s not always going to be perfect and sometimes I have days and weekends that I don’t track but the majority of the time I do
I still try to make good choices and stick to my calories even if I go over one day I take into account my weekly calories
I will still get my workout and steps in the and I will get back on track the following day
I monitor my progress and I check in with my coach this keeps me accountable
I understand that consistency is the key
I don’t over restrict and I try not to go to crazy to often
If I do I get right back on track and don’t completely self destruct for days and weeks
It’s more of a discipline than motivation
I still enjoy myself without it feeling like a chore or feeling deprived
Need some help achieving ur fitness and fat loss goals? Hit me up in the DM
10 important reminders to help u achieve ur weight loss goals 👇🏼
1. U need to be in a calories deficit
2. U can still eat carbs
3. The majority of supplements are useless
4. Fasting only works if u actually eat less
5. Losing 0.5-1lb per week is great progress
6. Lifting weights should be a priority over cardio
7. There are no foods that ‘burn fat’
8. Eating protein and veggies is important
9. Sleep is important for recovery and
10. U won’t lose weight every single week
“Kiss”
Keep
Things
Super
Simple
Master the basics and repeat them often
Consistency is the key
Slow and steady wins the race
No point trying to crash diet if u can’t sustain it and rebound again after
If u need some proper guidance exactly what to do, when and how
Send me a DM with the word ‘interested’
If u found this useful give it a like and save
Losing weight fast is impressive
It’s shows that u were motivated
Keeping that weight off is even more impressive
It shows that u have learned that making healthy choices isn’t only about being motivated
Which of these options do u think is best??
Option 1
- workout 7 days a week
- 2+ hour workouts
- eat under 1200 calories per day
- cut out some foods and alcohol completely
- lose weight quickly but gain it back
Option 2
- workout 3-5 days per week
- 45-60 minute workouts
- small calories deficit
- no restrictions
- lose weight slowly and keep it off forever
Which option u going for??
If u need some help not only losing weight but also keeping it off for good
Just like my client Alex here
Shes achieved this amazing result and maintained it for nearly a year whilst having multiple holidays and nights out
If ur ready to learn and want to do the same
Send me a DM with the word ‘interested’
You can’t out train a bad diet. Believe me, I’ve tried.
The key to weight loss is being in a calorie deficit, consistently 👌🏼
Ted talk over, back to the footy 😂
Wanna get toned and build ur bum? 🍑
First things first
Ur not going to do that by doing endless bouts of cardio and gym classes and starving ur self
➡️ weight training - u need to be lifting weights and u need to be pushing ur self
Ur aim should be to get stronger each and every week
Being stuck on the same weights for months on end just won’t stimulate the muscles enough to grow
That’s why typical gym classes and HIIT sessions just won’t cut it
➡️ nutrition - U NEED to fuel ur body to workout and to grow
If u have a little bit of body fat to lose then a slight calories deficit might be recommended
Most people are are massively under eating and over training
Which then leads to overeating and bingeing
Whether u have a few pounds to lose or a few stone to lose
U still need to be fuelling ur body with enough calories and protein to survive and thrive
➡️lifestyle - whilst it’s okay to still enjoy a flexible balanced lifestyle
This is typically where people mess up the most
They don’t take into account the weekends and meals and drinks out
As if it just never happened 👀
Trust me till u start taking this serious and being more consistent across all 3 areas
U will probably struggle to achieve the results that u want
Sound familiar?
Consistency is the key
If u feel like u are doing everything right and not achieving the results u want
Drop me a DM and let’s chat about ur goals and how I can help
What the hell is that? 👀
It’s a game changer so listen in and save it for later
Mid week accountability
It’s that time of the week that I ask all my clients to do a little task
That task is as follows
Give it a try for ur self
MID WEEK ACCOUNTABILITY POST
Right guys go to ur MFP and go to ur diary where u fill in ur daily food and drinks
At the very top in the middle of there is a + on the info bar
I want u to click on that and change ur settings to ‘week view’
I want u to click on where it says ‘calories’ and take a screen shot
The same for ‘nutrients’
The same for ‘macros’
If u have never done this before it’s an eye opener
It’s something frequently do when I’m going through check ins for people
Give it a go and look at ur screen shots for any trends and anything that stands out
Eg any days of tracking missed, low protein, high calorie or low calories days
U can then use this data as feedback to make any changes and adjustments to ur plan
Okay?
check out my screen shots below as an example
Let me know if this was helpful
Save and share
Want results like this?
Here’s how
1. Training plan - u need to have a structured training plan that prioritises weight training NOT cardio and not gym classes
The focus should be on getting strong NOT skinny
Ur workouts should be about getting stronger in order to get ‘toned’ and NOT how many calories u burn
2. Nutrition - u need to have some kind of meal plan template to follow
U need to consistent with the amount of calories and protein that u consume on a daily basis
The amount of calories and protein u consume will be responsible for how much weight u lose
3. Lifestyle - I’m all for living a flexible balanced lifestyle but this needs to be sensible while u are trying to achieve ur goals
Some level of discipline and moderation is definitely needed till u achieve ur goal
Yes u can still enjoy a night out, or a meal, take away etc
I teach all my clients how to do this so they can have a balance and enjoy their fitness journey
‘Being good Monday to Thursday’ and going off the rails on a weekend is hands down the biggest reason people struggle to make any progress
Sound familiar?
Yes u need to work hard on the gym with ur training
But u also need to work hard at ur nutrition
And trickiest of all is to have a balance with ur lifestyle
I can help u with all the above
If u any h**p with ur training, nutrition or lifestyle
Send me a DM with the word ‘interested’
Football is back 🙌🏼
C’mon City 💙
Score predictions everyone??
The Lean Body Project
Who Are We...
Stockport’s Double Award Winning #1 Body Transformation and Personal Training Facility that have helped thousands of busy, on the go, men and women become happy, lean and confident
At LBP it is more than just a gym. We are a community and a family that offer a proven system whether you’re a single mum of 2, a shift worker or a busy professional
Click the link below to find out more LBP
www.theleanbodyproject.co.uk
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Contact the business
Address
12-16 Princes Street
Stockport
SK11SE